WOD

We’ve got NERDS.

I’m hoping one of you can help me with a fun little project 🙂  What I want to create is an Output Calculator a lot like what www.performancemenu.com has on their site, only more complete, with things like sit-ups, rowing, running, back extensions etc.  So that we can compare our athletes on more levels than "just" their workout times.  And mostly to appease my curiosity 🙂  I’ve got the math part covered, I don’t have the computer programming know how!!

Let me know if you can help or if you know someone who can!!

A man, a plan, a high powered saw, 1 1/4" PVC Pipe.  I introduce "Colin" he hails from the westside and has come back to us via Aberdeen and the biodiesel plant there.  Ask this guy about plastics some time.  For that matter, anything regarding organic solvents of any kind…  More on that later.

The paralette party was a huge success – except for a shortage of Slip-Slip "T" joints (dude they ran out of joints…).  13 Sets of paralettes were made in a few memorable hours!  Some highlights were "Polio Pete" (the fumes were getting us a little loopy, we started naming the paralettes!) and "Kinish".  Look forward to meeting them in a workout near you!

Attendees were: Colin, not to be confused with Colin, Lee, Abi, Lindsay, other Collin, Katy, John D. "the money makin’ machine".  It was rad!  Get ready for HOOVERBALL TOURNEY!!

Teams of 3 are 45 dollars.  Includes T-shirts and BBQ!!!!  Sunday the 29th – get ready!!

So one of the workouts last week got me thinking…  Oh boy…

Let me explain.  This CrossFitter F/26/172 is a beast, she regularly beats men in prescribed workouts, she back squats 200 for 5, military presses 85, fight gone bad 253, 9 kipping pull-ups in a row, heck she flipped the 400# tire 50 times and jumped through it 100 times in 21 minutes.  Come on.  She ran her fourth 400m run in 77.66 seconds (it was her fastest, somehow) she lamented that she wanted to run it in 70 seconds.  I in my training wisdom immediately when to skill training, complex plyometric routines, working on decreasing her cycle time in key power movements etc. 

Then I remembered Victoria (a member’s daughter who runs the 400m dash, in 56 seconds, yikes!) she’s F/15/123.  I ran to my biomechanics lab book actually thinking this could be cool.  Crazy I know.

A newton is a measure of weight counting gravity (Kilos x 10).  We can measure horizontal power in Newton Meters per second…

F/26/172 in 77.66 seconds: (10×77.4) x 400m / 77.66 = 3986 NM/s

F/15/123 in 56 seconds: (10×55.35) x 400m / 56 = 3953 NM/s

HOLY CRAP!!!

Their horizontal powers are nearly identical!  That’s crazy, isn’t it.  If our girl lost a meager amount of weight she could run a 70 second 400 quite simply, so simply.  Forget the complex plyometric routines, they are useful, but following the zone diet for a month would solve this problem without a great adjustment in the already effective training program!

Wanna try the zone yet?  How much vertical power are you making trying pull-ups?  If you wanted to get some more pull ups would zoning help this?  The answer is yes.

This Saturday 9am I’ll be going over methods to incrementally change your bad habits that will allow for either a zenith experience in results or a gateway in focus to spur on performance to new levels.  $10 or a CrossFit session (i.e. Unlimited CrossFit members have already paid for this, 2 and 3x/weekers either pay or trade one session in).

Clan Nerd Out.

Everyone loves doing L-sits!!!  How about V-sits??!?!  Check this guy out!

Okay he wins, totally.  Quit whining about your L-sit.  Kurt Thomas is his name – give credit where credit is due.  Here’s the plan, Paralleletes are awesome to train with, gymnastics is a huge foundation for CrossFit programming and the better you are at it the better you’ll be at everything we’re trying to do here.  A pair of P-Bars are indispensable, handstand practice, tuck sits, deep push-ups, pirouettes, all lever work.  

We’re gonna have a P-Bar Party, we buy all the parts, you come help glue, tape, cut and hold and we make a ton of bars in no time at all and you get a pair to take home to practice with and the gym gets enough to use during the busiest classes!!!  

Thursday night the 5th at 7:30 after class we’ll get to business!!!

Bring nothing, but your two able, calloused, cut up, torn apart, chalky hands 🙂

Austin is very tired in this pic while doing "JT" on Tuesday.  

The Lynnwood CrossFitters are getting better across the board, gains, PR’s, weight lost, friendships made all the good stuff 🙂  Yet there is more to be had!!  

Saturday June 7th – next next Saturday Jesse will be hosting a class on "Hard Routines" (CrossFit Journal May ’08).  The goal being to work on the other areas that control your results, nutrition, sleep, hydration etc.  This will be a focused session around an hour in length resulting in the generation of a plan to advance your fitness individually.

The cost is $10.  Lynnwood CrossFitters can use up one of their weekly classes to attend!

The class will kick off at 9:00AM following the 8:00AM class.  

Choose to attend.  Make the most of your time.  Fully engage your life.

Janice Hill:  World Record Holder in the deadlift at age 62 with a 198# lift.  On her 65th birthday she performed "Jackie" and decided to max out the bench press.  With a PR press of 112#!!!  Janice, the AARP called, they want you to slow down and start worrying about everything.  HAhahahahha  –  love it Janice, love it!

The quote of the day:  [Jesse] Janice, you’re so strong! [Janice] No, I’m just mean!